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Rick Bayko

Log

Date Workout Score Ave Comments Action
11/11/20 10000m 31:43.2 3:10.3

PM----51rhr----37df----65rpm----HR to 76

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11/11/20 38:50.0 9,670m 2:00.4

AM----37rhr---109df----CRI Vets burner----Warmup & 11 X 1:10 (2' 'rest' alternating 30" and 10 pushups) @ 1:57.7…

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11/10/20 1000m 2:27.8 2:27.8

37df, 85rpm, HR to 105

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11/10/20 21:59.2 8,147m 2:41.9

PM----54rhr----37df----65-100rpm, HR to 111

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11/10/20 1:12:00.0 15,244m 2:21.6

AM----37rhr----109df----Warmup & 60' capped at 17spm and 125hr (2:20.7) & Cooldown

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11/09/20 22:30.0 8,127m 2:46.1

PM----50rhr----38df----65-95rpm, HR to 105

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11/09/20 37:40.0 8,378m 2:14.8

AM----38rhr----110df----Warmup & 2 X 9' (4'r) @ 2:07.4 @ 23spm, HR to 137 (AT) & Cooldown

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11/08/20 20:35.7 7,103m 2:53.9

PM----54hr----38df----Unwinding from long OTW row earlier in the day. 65-90rpm, HR to 100.

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11/08/20 2:23:00.0 22,000m 3:15.0

AM----Old Van Dusen single on the Merrimack River from Lawrence boathouse upriver and back with GLRC. Flat water, 70 degrees, near perfe…

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11/07/20 18:38.6 6,080m 3:03.9

PM----48rhr----37df----Easy pedalling up to 85rpm and up to 88hr.

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11/07/20 32:58.9 7,000m 2:21.3

AM----40rhr----109df----Capped at 16spm & 123hr, easyish to rest up for a long OTW row tomorrow.

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11/06/20 34:37.4 11,006m 3:08.7

PM----55rhr----37df----65-80rpm, HR to 88----Starting to break a sweat

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11/06/20 1:10:40.5 15,584m 2:16.0

AM----37rhr----110df----Warmup & 3 X 17' (4'r) @ 20spm @ 2:13.5. HR to 132 (UT1) & Cooldown

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11/05/20 34:18.7 10,000m 3:25.8

PM----57rhr----38df----60spm, HR to 80

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11/05/20 52:05.0 10,850m 2:24.0

AM----39----110df----Warmup & 4 X 1K (4'p) @ 2:03.0 @ 28spm (TR) & Cooldown

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11/04/20 31:00.0 9,139m 3:23.5

PM----55rhr----38df----60rpm, HR to 77.

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11/04/20 21097m 1:41:04.6 2:23.7

AM----41rhr----111df----Capped at 16spm and 123hr (UT2) to work on capillaries and mitochondria.

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11/03/20 23:57.7 8,400m 2:51.1

PM----54rhr----38df----Up to 75rpm and 94hr

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11/03/20 34:44.5 7,614m 2:16.8

AM----42rhr----109df----Warmup & 2K @ 21spm (2:10.9) & 1K @ 22spm (2:08.1) & 500m @ 23spm (2:03.1) & Cooldown. Felt hard…

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11/02/20 24:00.8 7,515m 3:11.7

PM----53rhr----37df----More baby steps, getting used to the new machine

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11/02/20 1:00:57.5 12,963m 2:21.0

AM----38rhr----108df----Warmup & 5K @ 20spm (2:12.9) & CTC (2:04.4) & Cooldown

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11/01/20 22:27.6 6,789m 3:18.4

PM----53rhr----37df----Still easy peasy, HR up to only 87.

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11/01/20 19:59.5 6,200m 3:13.4

AM----38df----Continuing the learning process. HR to 84

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10/31/20 16:51.3 5,000m 3:22.2

PM----38df----New toy for winter training, just getting the feel of it. HR only to 72

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10/15/20 32:54.0 7,000m 2:21.0

PM----46rhr----108df----S10MPS Blind----Feeling weary, maybe overdoing it a bit between the erg & OTW.

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